CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility and Stability Drills
Warm-up
500m Row or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch (Hip, Knee, Floor) @ approximate percentages:
60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1
Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Strict Press @ 65-70%
12 (Each Side) DB Row
5-10 Ring/Bar Dips (Weight as needed)
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: 15m/12w Calorie Row
Minute 2: 15 DB Step-ups (1×45/25)
Minute 3: 15 V-ups
*Level 2 – DB Step-ups (35/20), Knee Tucks
*Level 1 – DB Step-ups (25/15), Sit-ups
*Athlete Notes – Pick a weight you can complete quality step-ups with and complete all reps with time to rest. V-ups should be quick, moving right back to the rower during rest.
Buy-Out
Shoulder/Back Accessory:
4×6 (Each Side) –Tempo Landmine Press @31X1/4×10 Single Arm DB Row
Oly Accessory:
4×3 Snatch Pulls @ 100%/4×3 Snatch Balance
Additional Conditioning Work
Tabata Double Unders